Yoga – An Ancient Path to Modern Fitness

Published on March 30, 2012 in Future Fitness Programs & Classes. 0 Comments Tags: , , , , , , , , , , , , , , , , , , .

Yoga has been practiced for more than 5,000 years, so despite its current popularity, it’s hardly a faddish fitness trend. The many real, ongoing benefits yoga provide account for this remarkable longevity.

At yoga’s basic level is the premise that body, mind and spirit are one. Practicing yoga helps you become more aware of your body’s posture, alignment and patterns of movement. It makes the body more flexible and helps you manage stress with a sense of calm assurance. Many who have practiced yoga over the long term report feeling more connected to others and having a higher sense of purpose in life. All are among the reasons people start practicing yoga – to be more physically fit, energetic, content and peaceful.

Also, new research suggests a regular practice of yoga may lower an inflammatory protein that is linked to aging and stress. The study, done by Ohio State University researchers and reported in the journal Psychosomatic Medicine, showed that women who routinely practiced yoga had lower amounts of the cytokine interleukin-6 (IL-6) in their blood.

The women also showed smaller increases in IL-6 after stressful experiences than did women who were the same age and weight but who were not yoga practitioners. IL-6 is an important part of the body’s inflammatory response and has been implicated in heart disease, stroke, type 2 diabetes, arthritis and a host of other age-related debilitating diseases.

While the popular assumption about yoga is that it is the only form of exercise its practitioners engage in, yoga can be an enjoyable supplement to your regular fitness routine. It has many styles, forms and intensities, but most people can benefit from any style of yoga – it’s all about your personal preferences.

Despite the numerous videos and books offering yoga instruction, however, don’t try learning it on your own. Work with an experienced and credentialed instructor to learn the proper way to perform the exercises and avoid injury. Also, know your limits and stay within them. Before beginning any type of yoga, ask the instructor about its physical demands to be sure it’s suitable for you.

All Future Fitness locations offer classes in five different yoga styles. These styles range from being appropriate for all fitness levels to recommended only for those who have already achieved a high fitness level and are longer-term yoga practitioners. Every class is led by experienced instructors who can help motivated members get the most out of each session. Classes also offer a sense of camaraderie, which increases the feeling of overall well-being.

So invest in a yoga mat and check out a class! You may find the piece of the fitness puzzle – and the peace of mind – you’ve been looking for.

 

Do More Than Spin Your Wheels – 10 Ways That Spinning Makes You Fit

Published on March 16, 2012 in Fitness Fun and Future Fitness Programs & Classes. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , , .

Spinning has become a fitness phenomenon, and with excellent reason! Those who incorporate spinning into their workout routine report such impressive results as burning as much as 500 calories per half-hour spent on the spinning cycle, as well as toned legs and improved cardiovascular health. Here are 10 ways in which taking a spinning class can help you reach your fitness goals – although there are doubtlessly many more:

  1. Burn those calories! As already mentioned, a 30-minute workout on a spinning cycle can burn as many as 500 calories. Longer workouts – from 50 to 60 minutes duration, for example – can burn from 800 to 1,000 calories.
  2. Cardiovascular health. Spinning is basically an anaerobic exercise, pulling energy from your reserves and building up your muscular endurance. But spinning also provides aerobic benefits. Spinning classes include both endurance and cardiovascular training during the session, because you will need to break your steady pace and speed up to increase your heart rate at several points throughout.
  3. Progress at your own pace. You can control the amount of resistance on the bike, allowing you to begin spinning at minimal resistance, and increasing it as you gain muscle strength. Being able to complete a spinning class – especially at the beginning – encourages you to stay with it and gradually challenge yourself by adding more resistance.
  4. Your workout seems to go faster. Spinning supports the adage that time flies when you’re having fun.
  5. Low impact – high benefits. Because spinning doesn’t put pressure on the knees or feet, it’s an ideal cardio workout for those who can’t use a treadmill or elliptical.
  6. Toned-up legs. Well-toned legs improve your physical appearance. Three spinning workouts a week will produce noticeable results as the large muscle groups in your legs become stronger and better defined.
  7. You eventually won’t “hit the wall” so soon. Spinning helps build physical endurance, enabling you to work out longer. You’ll have more energy as your body operates more efficiently.
  8. Work those abs! Spinning involves more than the legs, as your upper body rhythm also involves the central abdominal muscles, and the muscles along the side of your abs.
  9. It’s a group effort. Joining a spinning class will encourage you to do your best, as you’ll be working out with those who have a common goal.
  10. Improve your outlook. The dedication you bring to spinning and the rewards you gain with an improved level of fitness help to give you increased confidence and a feeling of being more in control of your life!

Is the Wii a Workout?

Published on March 6, 2012 in Fit News, Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , , , , , .

If you think playing a Wii sport game is helping you or your child exercise, think again. Research is showing that so-called “active” video games – such as Wii Fit Plus, Wii Sports and Dance Dance Revolution – actually result in their players expending no more physical effort than those playing passive games, such as Mario Kart.

A study by Ohio State University noted that people tend to burn twice as many calories per minute doing an actual activity than when doing the same activity on the Wii. Another study – this one by the Children’s Nutrition Research Center in Texas – fitted 84 children ages nine through 12 with accelerometers, then recorded their physical activity levels while interacting with active Wii games. The findings? Not so good, as the study found the children did not achieve a beneficial activity level.

So while there’s an undeniable appeal to the idea of getting a good workout in front of the TV, research just isn’t backing it up. Here’s why joining a fitness club is the best way to get real results:

  1. You still have to do the “work” in a workout, but a good fitness club (let’s go ahead and say it – Future Fitness) provides a wide variety of state-of-the-art equipment that will allow you to target your specific goals – such as cardiovascular or strength training.
  2. You’ll get assistance and training from certified personal trainers who can show you how to do movements properly, and stop or prevent you from using improper techniques that can cause injury.
  3. You can participate in fitness classes and programs. Not only will you learn the right movements, you’ll benefit from the structure of a class, the length and intensity of the class, and the pace the instructor sets.
  4. You can get immediate feedback on your results while working out, from heart rate monitoring to the number of miles walked on a treadmill or cycled on a stationary bike.
  5. You’ll socialize, which helps the mind/body balance. Even if you’re not the type for chitchat, the very action of getting out of the house and being among others who are focused on improving their fitness is beneficial.

Also, if you want your kids to be fit, you need to lead by example. Families that follow a healthy lifestyle tend to pay close attention to the nutritional quality of their food, and enjoy more activities outdoors. Joining a fitness club can allow you to be a great role model, and give you the energy to get every member of your family up and moving.

As reported in The New York Times, the Ohio State study made a conclusion that should not be surprising. Said Jack L. Nasar, professor of city and regional planning at Ohio State, who oversaw the research: “You’re better off doing the real thing.”

 

Work Out Your Stress

Published on March 2, 2012 in Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , , .

Feeling stressed? Research is proving that working out is more effective than vegging out in front of the TV to feel calm and in control of whatever life throws your way.

It’s already accepted that exercise increases your overall health and sense of well-being, but it also has direct stress-busting benefits, which include:

Boosting your endorphins. Physical activity helps to increase production of endorphins – your brain’s feel-good neurotransmitters. Although typically referred to as a “runner’s high,” any sustained form of physical activity can produce this positive effect.

Improving focus. After exercise, you’ll often find that your dwelling on the day’s stresses has been replaced by more of a concentration on your body’s movements during your workout routine. As you shed your daily tensions through movement and physical activity, you may find that this focus and the energy and optimism that result can carry over to help you remain calm and clear-headed in situations that usually trigger stress.

Improving mood. Regular exercise can increase self-confidence and diminish the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety, thus reinforcing its significant physical and emotional benefits.

Improving physiological resiliency. Research suggests that physical activity may be linked to lower physiological reactivity toward stress. That is, people who get more exercise may become less affected by the stress they face, and attain increased immunity toward future stress.

If you’re not already a Future Fitness member, here’s how to start a successful exercise program and make stress a thing of the past:

  • Consult with your health care professional to address any medical conditions that may affect your ability to engage in certain kinds of physical activities
  • Build up your fitness level gradually – overdoing it can cause injury or a sense of being overwhelmed, which can lead to giving up on your program
  • Find an activity you enjoy – Future Fitness offers more than 85 classes and programs for all ages and fitness levels, so you’re sure to find something that will keep you enthusiastic and motivated
  • Work out with others – you’ll have a greater sense of commitment to your goals, and a greater sense of involvement if you’re part of a class or program filled with other like-minded people

 

Get Ready for Spring with Cross-Training

Published on February 19, 2012 in Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , .

According to Punxsutawney Phil, Groundhog Day 2012 indicated six more weeks of winter – which is good news, if your fitness program has been hit-or-miss over the holiday season and first of the year. But all too soon, you’ll be shedding bulky winter clothes – and the spring fashions already in stores are sounding a wake-up call to get your program back on track. This could be the perfect time to consider the numerous benefits of cross-training.

Cross-training is the combining of different exercises for different parts of the body that will improve strength, agility, fitness, and power. It usually involves big compound movements where multiple joints are working at once, which elevates the heart rate, giving you a cardiovascular and strength workout at the same time.

Cross-training has long been used by professional athletes. Although the pros have to train specifically for their sports, practicing the same movements over and over again can lead to overuse injuries and even burnout. It can also result in muscular imbalances by overdeveloping the muscles used for their sport while neglecting others. For example, a basketball player may focus on shooting free throws and running drills on the court, but also cross-train with yoga and other strength exercises. This prevents injury and boredom, and develops an all-around fit body.

Exercise in general can strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and coordination. But if you want to see all of these benefits, you’ll need to start cross-training. What better time to start than now? Check out our 10 excellent cross-training programs, tailored to all levels of fitness, from beginners to advanced. Sign up for the one that’s right for you, and be ready to enjoy the fashions and activities that spring will bring!